of children physical and mental development But right eating habits, exercise and habits have a huge impact. Small measures adopted at the right time Bones strong, muscles fit and brain sharp Can make.

If you want your child Height, Fitness and Smartness If you want to improve your health every day, it is important to adopt this simple routine.

1. Balanced and nutritious diet

• protein: Milk, curd, cheese, eggs, pulses are essential for the muscles and growth of children.


• Vitamins and Minerals: Green vegetables, fruits, dry fruits make bones strong.


• omega-3 fatty acids: Fish, flaxseed or walnuts help in sharpening the brain.


• give complete food on time: Skipping breakfast can affect growth.

2. Light exercise daily

• 20–30 minutes in the morning or evening cycling, running or jumping sports Activities.


• Yoga and stretching make bones and muscles flexible.


• It increases blood circulation and keeps the brain active.

3. Adequate sleep

• Children aged 6–10 years 9–11 hours of sleep It is necessary.


• body during sleep growth hormone release Does.


• Good sleep improves children’s attention, memory and learning ability.

4. Mental exercise and studies

• Puzzles, memory games and IQ games Sharpens the brain of children.


• Telling or reading stories enhances creative thinking.


• Maintain balanced use of technology, too much screen time can tire the brain.

5. Hydration and health habits

• all day long drinking enough water Necessary for children’s metabolism and health.


• Immunity is strengthened by hand washing, cleanliness and balanced diet.

of children Physical and mental growth For this, balanced diet, adequate sleep, light exercise and mental exercise are the most effective solutions.
If you are in these small but effective measures If you adopt this daily, your child will Strong in bones, sharp in mind and fit Will remain.